When training for strength how often do you train at 90% of 1RM (1 Rep Max)?
Once per month, twice maybe or even every week?
If you are the anything except the first choice then chances are you’re pushing your CNS (Central Nervous system) too hard and you’re actually hindering your overall progress and potential growth, because training that hard all the time is hard.
Gridding out slow reps at near maximal weight will do little for your progress and a lot for your fatigue, chase performance not fatigue.
To have the optimal increase in strength you will want to set your weights at 70-80% of 1RM and focus on the speed of which you can move the bar with those loads.
There are many ways to increase strength, today I want to explain the principle of keeping the weights the same but increasing the speed of the sets.
Take a second and think logically. If you do 5 reps at 140kg which makes that 70% of 1RM (just for the sake of numbers) and the average set takes you 60seconds, that’s 12 seconds per rep, the speed what you have to improve on so that you can turn a 60second set into a 40second set, thus meaning an increase in overall strength.
*You could also time each set, add them all together and divide by 5 to get an average time, this is also a good way of tracking your progress to see if your bar speed ahs increased.
Using a structured program of 3 week rotations based on a block of 3days on 1 day off, like this for example-
Perform Squat, Bench & Deadlift with 2-4 assistance exercises per workout.
-Block 1 5×5@ 70%
-Block 2 6×4@ 75%
-Block 3 8×3@ 80%
-Repeat Above and don’t increase your weights.
This will help you increase your strength. When you start again you will focus on moving the bar faster and bring the set time down.
Repeat this for a total 6 cycles which workout out at around 3 weeks. After each block calculate average speeds you will be looking for an increase in average speed, if you focus on this for 3 weeks it will teach you patience and stop you focusing purely on the weight you’re lifting for a change.
If you are unsure of your current 1RM you can either try it to find our or use this equation to work it out.
Weight. x Reps x .0333 + Weight.= 1RM
140 x 5 x .0333 + 140 = 163kg 1RM